Hey there friend! As a Certified Nutritionist, I am always asked for my top nutrition tips, so I thought I would share my top tips with you!
1- Eat ENOUGH food– The 1200 calorie per day to lose weight myth is total crap. As humans, the only person who should be eating 1200 calories a day is a 4-year-old! Seriously. If you do not eat enough food you will shut down your thyroid, halt your metabolism, and send your body into a panicked state of deprivation. 1200 calories is enough to keep you ALIVE, and your body functioning, but it’s not enough to start fat loss, provide fuel, or change your body composition. As a reference, I am quite short and petite and I eat close to 2,000 calories per day!
2- Drink your body weight in ounces of water per day, especially the first few weeks of beginning a new “plan.” 120 lbs = 120 oz. If the amount seems daunting, buy a BIG 32 oz. cup so you only have to drink 4 cups as opposed to 10 smaller ones.
3- Do some strength training. Muscle burns calories, even while at rest. How much strength training? It depends on your goals, but generally 3 times a week is a great starting point.
4- Ditch the soda! Empty calories and sugar galore, and they literally do NOTHING for you. If you crave the bubbles, try sparkling water. ( I LOVE La Croix!) Bubbles can cause bloating though, so limit yourself to a couple a day.
5- Plan your meals in advance. Log them into an app like MyFitness Pal the night before, so the next day comes and you are ready.
6- Lay off the booze. When you drink booze you are essentially telling your body to quit burning fat, for up to 48 hours! When you do have an alcoholic beverage match it with the same amount of water.
7- Clean out your pantry, fridge and freezer. Toss all that crappy pre-packaged, highly processed food, and stock up with good healthy eats. Hey, if it’s not in your house, you won’t eat it.
8- Skip breakfast! Your body is always in one of two states, fed or fasted. If it’s always busy trying to break down food it will NEVER reach into your fat stores. My general rule of thumb is to quit eating a couple of hours before bed and to wait a couple hours after waking.
9- Back off on your workouts – Hitting the gym hard on a daily basis and still not seeing results? Back off a bit…you may very well be overtraining and undereating.
10 – Eat your carbs ladies! Did you know that carbs spark our thyroid, and our thyroid sparks our metabolism?? Plus carbs produce hormones that your body needs as a female! Long term reduction of carbs may inevitably result in a sluggish metabolism, thyroid damage (or hypothyroidism), infertility and irregular monthly cycles. Yikes!